10/14/20 Wednesday October 14, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

  6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
350 x 5 x 2 sets (80-85% of planned Volume day of 415) (this was too high, I think I need to aim for lower end of this range.  80% would have been 338lbs.   Unnecessarily hard and not recovered from Monday). 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 1

work sets

165 x 5 x 1 set

165 x 3 x fail on 4 1 set

165 x 3 x 5 sets

165 x 2

25 reps

Chins

x 9

x 8

x 7 (better effort on chins today)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 1

80 x 5 x 1

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes -  Terrible night's sleep, baby was all over the place and I was tossing and turning.  Had a big impact today, was very fatigued.  Squats and the OHP were hard. The work got done.  The OHP is slowing down, it's difficult to get 5s now on multiple sets.  But today sucked.  On a different day this would have been better than this result.  

10/12/20 Monday October 12, 2020 (Texas method volume - BB Squat, Bench, DL)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

395 x 1

work sets
415 x 5 x 5 sets (~90% of planned Intensity day of 460) (PR)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
257.5 x 4 x 1 set - cramp in right hip flexor I had to rack as I didn't want to try for the last rep and have an issue

257.5 x 5 x 3 sets

257.5 x 4 x 1 set - another cramp, same spot, I may not have been able to get the 5th rep anyway

257.5 x 2 

PR (255 on last 5x5, planning on  1 x 5 at 282.5 on Friday)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

work sets

315 x 5 x 2 sets (just decided to dial it way back to see if that alleviates low back fatigue for heavy pull on Friday)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Overall a good day.  Squats went very well, they are extremely hard, no doubt, but I am able to maintain form for all 5 sets.  Bar is not really slowing down either.  Rest between sets is very important, I do that, I can continue to make reps and inch up.  Bench was good, I felt strong, I had cramps on two of the sets which threw things off.  The cramps are from squatting first, and this does happen sometimes.  Same spot every time, right hip flexor. Pretty strong through at 257.5 5x5.  DL, I just dialed it way back, took 10% off the bar from last volume day of 345 x 5 x 2.  We'll see if this helps a little bit.  I am not quite sure how to approach the DL at this point.  I need to go back and read Practical Programming again.

10/9/20 Friday October 9, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench, Chins)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM intensity - BB Squat, OHP, DL, Bench, Chins

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

435 x 1

work sets
455 x 5 x 1 set (PR) (Monday's 5 x 5 was 410)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

work sets
185 x 4 x 1 fail on 5 (PR) (Monday's 5 x 5 weight was 162.5)

185 x 1

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

385 x fail, fail, could not break the bar off the floor.  Low back super fatigued.  Stopped.

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
300 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 255)

Chins

x 5

x 5

x 5 

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - A bit of a mixed bag here, though I'd like to say mostly good, other than the fact that my DL is completely stalled out, and I suspect I know why.  On squat - a PR set of 5 at 455.  That was super cool.  Looking at the video, last rep was tough, bar did slow down, but still ok speed.  Exciting to put 4 plates on each side plus a 25.  That was super cool.  Another PR on the OHP, nearly got a set of 5 with 185, just stalled out at the eyes on the last rep.  I think I will only move up 2.5lbs now on the OHP as progress is stalling trying to take these 5 lb jumps.  Bench - awesome to be able to say I hit a milestone here with a 300 lb bench, never done that before, and hit it with 5 singles and had some left in the tank.  I will keep inching this up, I see a 3-plate bench at 315 in my near future which is really exciting to say.  Now to the DL - I did not have it today.  Felt a lot of low back fatigue and when I got to my last warmup at 385 I could not even break the bar off the ground.  All of the 5/x5 squatting and pulling on Mondays is leaving my in a position of too much accumulated fatigue when I get to the one heavy pull on Fridays.  I think I need to drop the pulling on Mondays in favor of lighter pulls, maybe just chins even, or perhaps it's time to start trying some barbell rows.  I'm always squatting first and pulling in a fatigued state, and my DL has always lagged as a result, plus I think I am just built a little bit better for squat than the DL.  In any event it's a real downer.  I have some mental issues with this lift as well as I have lost a lot of confidence when pulling heavy given the frequent stalls.   I finished today with a few chins just to get in some extra work there. 

10/7/20 Wednesday October 7, 2020 (Texas method light - BB Squat, Bench, Chins, Curls)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% of planned Volume day of 410)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
255 x 5 x 4 sets - PR (252.5 on last 5x5, planning on  1 x 5 at 300 on Friday)

255 x 4 fail on 5

Chins

x 5

x 5

x 5 (chins were so so hard today)

Barbell curls

45 bar x 10 x 1 set

65 x 10 x 1

75 x 5 x 1

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes -  Decent.  I was really exhausted.  Not really recovered from Monday's training.  Definitely very fatigued.  The 5 x 5 squats just zap you.  I damn near got the 5 x 5 on the bench, really I was cruising along but I was not getting that last rep today, no way, no how.  Still, a PR and things keep moving up.  

10/5/20 Monday October 5, 2020 (Texas method volume - BB Squat, OHP, DL)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

395 x 1

work sets
410 x 5 x 5 sets (~90% of planned Intensity day of 455) (PR)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 1

work sets

162.5 x 5 x 2 sets 

162.5 x 4 x 3 set

162.5 x 3 x 1 sets

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2

work sets

350 x 5 x 2 sets (~80% of planned intensity day of 420)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Tough day, man those 5 x 5 squats are HARD.  Looking at the video, I keep good form all the way through the last rep and didn't cut depth.  Something to be proud of. Having to do 5x5 OHP right after is depressing, but I took a rest and got after it and that 5x5 was good, even though I am not getting all 5 sets these are good reps and I am getting stronger.  DLs were pretty good, I am trying to make a big chest and squeeze the bar off the floor.  

10/2/20 Friday October 2, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM intensity - BB Squat, Bend, DL, OHP

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

430 x 1

work sets
450 x 5 x 1 set (PR) (Monday's 5 x 5 was 405)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

255 x 1

work sets
280 x 1 x 4, missed on 5, this was a PR set of 4 (Monday's 5 x 5 was 252.5)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

365 x 1 

work set

415 x 4, hitched on 4, didn't try and pull a 5th rep - 4 reps was a PR (Monday's 5 by 2 was 345)

Came back to try and get 1 more rep, couldn't get break the bar off the ground.  Bad breathing too.  Shit attempt. 

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
200 x 1 x 5 singles  (PR) (Wednesday's 5 x 5 weight was 160)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Great training session.  PR set of 5 on the squat at 450.  PR set of 4 on bench at 280.  PR set of 4 on DL at 415.  PR for 5 singles in the OHP at 200.  Disappointed for sure to not get the 5th rep on the bench or DL, the DL is more frustrating, this lift is confounding me, but this was still a PR so that's cool.  Upper body lifts are going well.  

9/30/20 Wednesday September 30, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 405)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

work sets
160 x 5 x 3 sets 

160 x 4 x 1 set

160 x 3 x 2 sets

Chins

x 9

x 6

x 5

Barbell curls

45 bar x 10 x 1 set

70 x 10 x 2 sets

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes -  A very good training session.  I was fatigued.  Haven't been sleeping well.  Been working a lot.  OHP went better than I thought it would so that's a bonus.